Salt Substitutes

Several months ago, my oldest brother had a health scare resulting in the elimination of the majority of salt from his diet.

Sad day in the life of a chef.

Salt, which contains iodine (necessary dietary component for healthy hair, skin and nails) is added to foods in order to enhance flavors. However, just as every single individual is uniquely made, some can tolerate more salt than others. For those who cannot consume copious amounts of salt (actually, no one should in terms of a dietary point of view), there are several “seasoning tricks” to eliminate salt, without sacrificing taste/flavors.

Since most sashimi use saltwater fish, enough natural salt exists in the fish, without having to add additional salt (aka soy-sauce). The following are substitutes that one may use as a “seasoning” in order to enhance flavors… without the use of salt:

Spicy Salt Substitute:
2 tsp. ground oregano
1 tsp cayenne/chili pepper
1 tsp ground pepper
2 tsp mustard powder
6 tsp garlic powder
3 Tbsp paprika (smokey or regular)
3 Tbsp Italian herb mix (dried – no salt)
1 Tbsp garlic powder
1 tsp herbs de Provence

Combine the spices and grind using a hand mortar and stone or electric spice blender. Keep in a spice shaker and store in a cool, dry location.

Zesty Salt Substitution:
1 tsp orange zest
1 tsp grapefruit zest
1 tsp lemon zest
1 Tbsp garlic powder
1 Tbsp sugar
1 tsp cayenne pepper
1 tsp chili pepper
2 Tbsp onion powder
2 Tbsp cream of tartar
1 tsp Italian seasoning (dried - no salt)
1 tsp dill weed

Combine the spices and grind using a hand mortar and stone or electric spice blender. Keep in a spice shaker and store in a cool, dry location.

Vibrant Salt Substitution:
3 Tbsp herbs de Provence
3 Tbsp garlic powder
1 Tbsp onion powder
1 Tbsp ground rosemary
1 Tbsp ground thyme
2 tsp paprika
1 tsp cayenne pepper
1 tsp mustard powder

Combine the spices and grind using a hand mortar and stone or electric spice blender. Keep in a spice shaker and store in a cool, dry location.

You have to love the names that I came up with… right? Apparently I’m lacking in the “creative naming department” today ;)

My recommendation in order to enjoy the seasonings… combine with either lemon or grapefruit juices and drizzle over sashimi/poultry/meat, etc. Use, essentially, the same as salt.

Other ideas… generally balsamic vinegar is low in sodium. Be sure to read the label (as far as salt content) – but that would be an excellent flavorful substitution (especially when reduced to a thick “syrup-like” state.

Greek yogurt (0% fat) pairs beautifully with citrus juices and spice combinations (listed above) – as well as lemon juice and dill (almost like a tzatziki sauce).

Cheeses generally contain a high salt content… but a little goes a very long way. Blue cheese is incredibly pungent – paired with honey – glorious… even does well with sashimi (yes, really!)

“Trust no one unless you have eaten much salt with him” – Cicero

Well. I’m not sure about that one. But I do know that we are the salt of the earth.

Love y’all ♥